Vitamin Information Center

A diet lacking in B-vitamins may increase the risk of vascular dementia, according to a US study.

Researchers tested the effects of a vitamin B-deficient diet on the spatial learning and memory of mice. They found that mice fed a diet deficient in folate and vitamins B6 and B12 over 10 weeks had deficits in spatial learning and memory compared with mice fed a normal diet.

Examination of the brains of the vitamin B-deprived mice showed that they had suffered microvascular damage in the regions of the brain involved in memory.

The vitamin B-deprived mice also had high blood serum levels of homocysteine, a chemical that has previously been associated with an increased risk of cognitive impairment.

The researchers concluded that a diet deficient in B-vitamins causes cerebrovascular damage, and could result in cognitive impairment and dementia or other cerebrovascular disease.

Healthnotes Newswire (August 28, 2008)—Building and maintaining bone is complex work involving many nutrients, such as calcium, vitamin D, magnesium, boron, vitamin K, and essential fatty acids. A new study found that low levels of vitamins B6 and B12 and high levels of homocysteine were associated with increased risk of hip fracture.

B vitamins, homocysteine, and changes in bone

The study, published in the Journal of Clinical Endocrinology and Metabolism, included 714 senior men and women who were participating in the longstanding Framingham Study. Tests to measure bone density and blood levels of homocysteine, folic acid, and vitamins B6 and B12 were done at the beginning of the study and bone density was measured again after four years.

People with low vitamin B6 levels experienced more bone density loss than people with normal B6 levels, and people with B6 deficiency lost the most bone. Low and deficient levels of vitamins B6 and B12, as well as high levels of homocysteine (a potentially toxic amino acid byproduct), were each independently associated with more hip fractures.

How B vitamins and homocysteine are connected

Folic acid and vitamins B6 and B12 are all involved in the metabolism of homocysteine, and when any of these vitamin levels drops, homocysteine can accumulate, potentially leading to negative health effects. Getting more of these vitamins through diet or supplements can bring down high homocysteine levels. A high homocysteine level is a risk factor for heart disease, and some evidence suggests it might also be a risk factor for a number of other conditions including stroke, clotting problems, inflammatory bowel disease, Alzheimer’s disease, hypothyroidism, death from diabetes, pregnancy complications, and osteoporosis.

Despite their connection, B vitamins and homocysteine appear to have distinct effects on bone loss and fracture risk. “This study suggests that low vitamin B6 status, but not elevated homocysteine, is an important determinant of bone loss in community dwelling elders,” the study’s authors concluded.

Getting more B vitamins

The best way to get more vitamin B6 and folic acid is to eat plenty of fruits, vegetables, whole grains, and legumes. Vitamin B12 is found in animal foods and fish, and possibly sea vegetables and tempeh, a cultured soy food. Eating more of all three of these vitamins, especially folic acid, from food and supplements is a good strategy for reducing high homocysteine levels.

Although vitamin B6 and folic acid are usually readily absorbed, some health conditions can interfere with vitamin B12 absorption, such as gastritis, inflammatory bowel disease, infections of the digestive tract, and any condition that causes malabsorption. People with these conditions might need to take high-potency supplements and should consult their doctor first.

(J Clin Endocrinol Metab 2008;93:2206–12)

Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to Healthnotes Newswire.

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Supplements containing high doses of vitamin B6 should carry a detailed warning to consumers that they can be potentially toxic and damage the nervous system, according to Australia’s medicine watchdog.

The Therapeutic Goods Administration’s complementary medicines evaluation committee says warning labels required on products containing 50mg or greater doses of vitamin B6 should be expanded to include more specific advice about potential toxic effects. High doses can cause peripheral neuropathy, which causes numbness, tingling and burning sensations in limbs.

The TGA says there has been a well-established link to the condition and taking big amounts of vitamin B6 — which is also known as pyridoxine, pyridoxal and pyridoxamine — but some consumers may be unaware of the risk, particularly if they take several supplements including multivitamins.

The agency’s adverse drug reactions advisory committee has received two reports of people suffering peripheral neuropathy after taking vitamin B6.

The committee said it was concerned that the overuse of single vitamin products while taking multivitamins could lead to people routinely taking excessive amounts of vitamins B6 and A.

CATHY O’LEARY
MEDICAL EDITOR

It used to be said that someone with a great sales pitch could sell ice to Eskimos. Perhaps the 21st century version should be hawking vitamin water to Americans.

When it comes to preventing water-borne illness, the United States has one of the safest drinking-water supplies in the world. So that should take care of the water part of the equation — hydration is as near as the kitchen sink, not as far as the grocery aisles.

Then there are the vitamins. Whether Americans could use more micronutrients is subject to debate. But if you’re looking to make up for dietary deficiencies, shelling out $1 or more for 20 ounces of rainbow-colored water is an expensive and inefficient way to do it.

For about $10, you could buy a bottle of 100 multivitamins, wash the pills down with tap water, and come out way ahead nutritionally and financially.

Perhaps, one of our testers noted, these products provide a flavorful way to end a workout. If you’re among the ”water is boring” crowd, these drinks might be for you. But if you choose SoBe Life water, add a few minutes to your cardio time: It contains 100 calories per bottle.

Propel Fit Water

Cost: 99 cents per 16.90-ounce bottle.

The company says: Natural kiwi-strawberry flavor; vitamins.

Nutrition: 10 calories per 8-ounce serving; 35 mg sodium; 2 g sugars; 25 percent daily value of vitamin B6, niacin and pantothenic acid; 10 percent of Vitamins C and E.

The verdict: This tasted the most like a flavored water and the least artificial of the beverages. ”If you were exercising, it would be refreshing,” said one tester. “It’s not too sweet.”

Grade: A

SoBe Life Water

Cost: $1.29-$1.49 per 20-ounce bottle

The company says: “Calm your life. Herbal content: lemon balm, chamomile.”

Nutrition: 40 calories per 8-ounce serving; 35 mg sodium; 10 g sugars; 100 percent daily value of vitamin C; 20 percent daily value of vitamin E; 10 percent daily value of niacin, vitamins B6 and B12, and pantothenic acid. (Note that nutritional information — and calories — are based on an 8-ounce serving; drinking an entire bottle would double all the figures.)

The verdict: The strawberry kiwi flavor was pronounced and artificial, and some tasters noted that it left an aftertaste.

Grade: B

Dasani Plus Vitamin Enhanced Flavored Water Beverage

Cost: $1.29-$1.49 per 20-ounce bottle

The company says: With vitamin B3 + vitamin B6 + vitamin B12 + chromium; zero calories per serving; with other natural flavors including guarana + ginseng

Nutrition: Zero calories per 8-ounce serving; 25 mg sodium; 10 percent of all nutrients listed above.

The verdict: Two of our tasters got a burning sensation in their throat after drinking this. ”Not in love with the flavor,” another said.

Grade: C.

The bottom line: Get your vitamins from food, or a pill if you must, and drink real water (with a twist, if you want flavor).

The first thing you should do before even beginning trying to conceive a baby is to talk to your doctor to see how you measure up health wise. Does he think you need to lose a few pounds before getting pregnant or does he feel you need to gain a few? Your doctor may recommend that you change your eating habits and start exercising. Continue Reading…